Apr 29, 2022
Conditioning
Working in a team of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 7 Deadlifts
- 6 Hang Power Cleans
- 5 Shoulder to Overhead
- 7-9 Calorie Bike
Notes
Today’s workout is done in a team of 3. You will alternate full rounds and complete as many as possible in 30-minutes. Each time one team member completes a round, that is 1 towards your score.
The barbell weight should be dictated by the movement that is most challenging to you. You should be able to complete the hang power cleans into the shoulder to overhead without putting the bar down.
The calories should take no longer than :30 each round. Adjust the target number accordingly.
Apr 28, 2022
Strength
Back Squat
Notes
Our strength today is back squats. You will begin by building to a heavy set of 1.
You can take as many sets as you need to build to the heavy single. It will probably take around 5-7 warm up sets. Make small jumps at the heavier weights.
We encourage you not to hit failure. This requires that you know what sort of jumps in weight to make. If you are unsure whether to add 5s or 10s, choose the smaller increase. That being said, it is always safe to know how to bail properly. Here is a good tutorial. If you are not comfortable with that technique and have not practiced at lighter weights first, ask for a spotter.
Conditioning
3 Rounds for time:
- 400-500m Row or 800-1000m Bike
- 20 Dumbbell Front Rack Reverse Lunges
- 80 Double Unders
15:00 time cap
Notes
Today’s workout is a simple triplet of rowing or biking, lunges, and double unders. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The row or bike should take no longer than 2-minutes each round. Adjust the target distance accordingly.
Use a moderate weight for the lunges. Aim to complete the 20 reps in 1-2 sets and maintain a soft touch of the knee each step.
The double unders should take no longer than 1-minute to complete. Adjust the number of reps or substitute single unders.
Apr 27, 2022
Skill
Complete as many unbroken reps as possible of:
- Toes to Bar
or
- Knees to Chest
Notes
Today’s test is 1 unbroken set of toes to bar. You will see how many reps you can do without coming off the bar. If you cannot yet perform toes to bar, substitute knees to chest. The keys to success are a tight arch position that allows you to use your stretch reflex between reps.
Conditioning
Every 8:00 for 3 rounds:
- 9-12 Calories
- 12 Burpees Box Jump Overs
- 8 Single Arm Dumbbell Clean and Jerks
- 12 Burpee Box Jump Overs
- 9-12 Calories
Notes
Today’s workout is 3 rounds of calories, burpees, and dumbbell clean and jerks. You will complete a new round every 8-minutes. Your score is the total time from all 3 rounds.
The calories should take no longer than :45 at any point. Adjust the target number accordingly.
The burpees should take no longer than 1:15. Adjust the number of reps accordingly.
Use a heavy dumbbell for the clean and jerks. It is only 4 reps per arm, so challenge yourself here.
Apr 26, 2022
Strength
Take 8 minutes to build to a heavy weighted pull up.
or
Perform 3 sets of 1-2 pull up negatives as slow as possible.
Notes
Today, we will be testing our weighted pull up. Take as many sets as needed to find a max weight for 1 rep. Any style grip is acceptable, but you should note whether you performed them supinated or pronated for future reference.
If you are not performing weighted pull ups, you will perform 3 sets of 1-2 negatives. Start at the top of the pull up with the bar contacting your chest below the collar bone and lower slowly through the whole range of motion until your arms are fully extended.
Strength
Take 8 minutes to build to a heavy weighted dip.
or
Perform 3 sets of 1-2 dip negatives as slowly as possible.
Notes
Part 2 of today’s strength is finding a heavy weighted dip. Be sure to move through a full range of motion from lockout, through a deep dip, keeping your torso upright, then pressing back up to lockout.
If you are not performing weighted dips, you will perform 1-2 negatives. Start from support, keeping shoulders active, lower down as slow as you can until you reach the lowest point your shoulders allow with an upright torso.
Conditioning
Complete as many rounds as possible in 8:00:
5 Power Cleans
10 Box Jumps step down
10 Pull Ups
Notes
Today’s workout is a triplet of power cleans, box jumps, and pull ups. Your score is the total number of rounds and reps completed in 8-minutes.
Choose a moderate weight on the power cleans. Quick singles would be a good strategy keep your heart rate a bit lower and save your grip.
Choose a box height that allows you to move smoothly and safely throughout the workout.
The pull ups should be done in 1-2 sets each round. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
Apr 25, 2022
Conditioning
Every 10:00 for 3 rounds:
- 6 Wall Walks
- 21-24 Calories
- 18 Thrusters
Notes
Today’s workout is 3 rounds of wall walks, calories, and thrusters. You will complete a new round every 10-minutes. Your score is the total time from all 3 rounds.
The wall walks should take no longer than 1:15. Adjust the number of reps or the target height, as needed.
Don’t spend more than 1:30 on the calories. Adjust the target number accordingly.
The thrusters should be done with a light weight. If you did “Fran” at the beginning of the month, aim to use the same weight. The goal should be to do the thrusters in no more than 2 sets each round.
